Biotin (B7) is a water-soluble B vitamin, which helps to convert food into fuel for body and helps metabolize carbohydrates, fats and proteins. It plays a role in gene regulation and cell signaling, which impact skin, hair and nails. Food sources are meats, cooked egg yolks, brewer’s yeast and nutritional yeast, nuts and seeds, salmon, milk, cheese, yogurt, avocados, sweet potatoes and cauliflower.

Silica helps balance calcium and magnesium, which affects hormones. A major component of collagen, it is vital for hair loss and shedding. Horsetail, which contains silica, is an excellent plant supplement. Food sources are apples, cherries, almonds, oranges, fish and seeds.

Choline is a water-soluble B vitamin. It is an antioxidant that helps with collagen and elastin production. It is also an antioxidant. Food sources include egg yolk, beef liver, grass fed raw dairy, cauliflower and broccoli.

A go-to herb for hair is rosemary. Found in teas, shampoos, conditioners and capsules, it stimulates the follicles, increasing circulation and stimulating growth. Caution is necessary with rosemary because it blocks the production of testosterone. This herb is not suitable for lactating women.